July 11, 2018
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Intermediate
Strength:
18 Turkish get ups (9 / side)
Muscular Endurance:
4 Rounds –
8 Hammer curls / side
8 Hanging med ball leg curls
6 Palloff presses / side
Metabolic Conditioning:
3 Rounds –
20 Box jumps
Semi-cicle mounatiain climbers x 4 semi-circles
30 Battle rope slams
Rest 3 minutes between rounds
Shred Finisher:
Suicide sprints
Beginner
Strength:
30 Half Turkish get ups (15 / side)
Muscular Endurance:
4 Rounds –
8 Hammer curls / side
8 Weighted hip bridges
6 Palloff presses / side
Metabolic Conditioning:
3 Rounds –
20 Box step-ups
20 Mountain climbers / side
30 Battle rope slams
Rest 3 minutes between rounds
Shred Finisher:
Suicide sprints
